Rich Gaspari Workout Routine & Diet Plan 2023

Rich Gaspari, known as The Dragon Slayer, is an American former pro bodybuilder and a former member of the IFBB. His birthday is May 16, 1963, and he was born and raised in New Brunswick, New Jersey, United States.

Rich started reading muscle-building magazines at a young age. He entered the gym at the age of 15 in 1978, determined to conquer his limitations and build his dream physique. Here are the workout routine and diet plan Gaspari followed to enhance his fitness, agility, timing, and power.

Rich Gaspari’s Body Measurement (Body Stats)

Talking about Rich Gaspari’s height and body weight, he stands at 5 ft 8 inches and weighs around 111.1 – 115.7 kg or 245 – 255 lbs. Moreover, he has caramel hair and brown eyes.

Rich Gaspari Workout Routine

Before starting, Rich Gaspari’s workout schedule, make sure you stay hydrated during workouts by drinking lots of water or energy drinks. And don’t forget to warm-up exercises and make sure to cool down by stretching your muscles out. This will support you to do injury-free workouts or exercises.

Here is Rich Gaspari’s workout routine:-

Workout Split

• Monday: Chest and Abs workout
• Tuesday: Back and Calves workout
• Wednesday: Legs workout
• Thursday: Shoulders and Abs workout
• Friday: Biceps and Triceps workout
• Saturday: Rest
• Sunday: Rest

Back Workout

Within this routine, Rich Gaspari performs a back routine by doing a total of 7 different workouts.

Here is Rich Gaspari’s back routine:-

1. Front Pulldowns (3 sets, 10 to 12 reps)
2. Reverse-Grip Pulldowns (3 sets, 10 to 12 reps)
3. Seated Cable Rows (3 sets, 10 to 12 reps)
4. One-Arm Dumbbell Rows (3 sets, 10 to 12 reps)
5. Barbell Rows (3 sets, 10 to 12 reps)
6. Deadlifts (3 sets, 10 to 12 reps)
7. Back Extensions (3 sets, 12 to 15 reps)

Chest, Abs, and Triceps Workout

Within this routine, Rich Gaspari performs a chest, abs, and triceps routine by doing a total of 7 different workouts.

Here is Rich Gaspari’s chest, abs, and triceps routine:-

1. Incline Dumbbell or Barbell Press (4 sets, 12 to 15 reps)
2. Incline Dumbbell Flyes (3 sets, 12 to 15 reps)
3. Flat Bench or Dumbbell Press (3 sets, 12 to 15 reps)
4. Dips (4 sets, Until Failure)
5. Cable Triceps Pushdowns (4 sets, 6 to 12 reps)
6. Lying Triceps Extension (4 sets, 8 to 15 reps)
7. Dumbbell Overhead Triceps Extension (3 sets, 10 to 12 reps)

Legs Workout

Within this routine, he performs a legs routine by doing a total of 6 different workouts.

Here is Rich Gaspari’s legs routine:-

1. Leg Extensions (4 sets, 15 reps)
2. 45 Degree Leg Press (4 sets, 15 reps)
3. Hack Squats (4 sets, 15 reps)
4. Smith Machine Reverse Lunges (4 sets, 15 reps)
5. Lying Leg Curls (4 sets, 15 reps)
6. Stiff-Legged Dead Lifts (4 sets, 15 reps)

Shoulder and Biceps Workout

Within this routine, he performs a shoulder and biceps routine by doing a total of 6 different workouts.

Here is Rich Gaspari’s shoulder and biceps routine:-

1. Dumbbell Press (5 sets, 10 to 12 reps)
2. Front Lateral Raises (3 sets, 10 to 12 reps)
3. Side Later Raises (4 sets, 10 to 12 reps)
4. Wide Grip Front Rows (3 sets, 12 to 15 reps)
5. Bent Laterals (3 sets, 10 to 12 reps)
6. Shrugs (4 sets, 10 to 12 reps)

Rich Gaspari’s Diet Plan

Rich Gaspari follows a clean and healthy diet plan. He usually eats 7 meals a day, and his diet consists of Protein shakes, Egg whites, Apple juice, Peanut butter, Oats, Banana, Whey protein, Chicken, Brown rice, Broccoli, Sweet potato, Asparagus, Lean steak, Yoghurt, etc.

Here is Rich Gaspari’s diet plan:-

• 1st Meal: Protein Shake, 1/2 Cup Egg Whites, 1/2 cup Apple Juice, 1tbsp Peanut Butter
• 2nd Meal:1 cup Oats, 1 Banana, 1/2 Egg Whites, Whey Protein
• 3rd Meal: 9oz Chicken, 1 cup Brown Rice, 1 cup Broccoli
• 4th Meal: 8oz Chicken, 1 Sweet Potato, 1 cup Asparagus
• 5th Meal: 8oz Lean Steak, 1 cup Brown Rice, 1 cup Broccoli
• 6th Meal (Pre Workout): Whey Protein, 1/2 cup Egg Whites, 1/2 Apple Juice, 1tbsp Peanut Butter
• 7th Meal (Post Workout): 1 cup Yoghurt, Whey Protein

FAQ Regarding Rich Gaspari

How many times a week does Rich Gaspari work out?

• Rich Gaspari usually works out 5 days a week. His workout includes Chest, Abs, Calves, Leg, Shoulders, Triceps, and Biceps.

What does Rich Gaspari eat in a day?

• Rich Gaspari usually eats 7 meals a day. His diet consists of Protein shakes, Egg whites, Apple juice, Peanut butter, Oats, Banana, Whey protein, Chicken, Brown rice, Broccoli, Sweet potato, Asparagus, Lean steak, Yoghurt, etc.

How many calories does Rich Gaspari eat a day?

• Rich Gaspari usually eats 3.283k calories a day.

How much is Rich Gaspari’s net worth?

• Rich Gaspari, known as The Dragon Slayer, is an American former pro bodybuilder and a former member of the IFBB who has a net worth of 90 million dollars.